Complete exhaustion of physical strength in the short term needs to be carried out carefully to ensure safety and health. The following are some scientific and relatively safe methods, but please be sure to pay attention to the following points： ###**Important prerequisites** 1. **Health status**: Ensure that there are no heart, respiratory or other chronic diseases. 2. **Step by step**: Avoid rhabdomyolysis or fainting caused by sudden excessive exercise. 3. **Replenish water and electrolytes**: Prevent dehydration and hyponatremia. 4. **Environmental safety**: Avoid high temperature, hypoxia, or isolated environments. --- ###**A way to quickly run out of energy** #### 1. **High-intensity interval training (HIIT)** -**Action combination**: Short time (20-30 seconds) full sprint, Bobby jump, high leg, etc., rest at intervals of 10 seconds, cycle for 10-15 minutes. -**Effect**: Rapid consumption of muscle glycogen, causing extreme fatigue. #### 2. **Systemic compound exercise** -**For example**: squat jumping, mountain running, weight-bearing archery, etc., continue until exhaustion (usually 15-30 minutes). -**Principle**: Mobilize large muscle groups at the same time to accelerate energy consumption. #### 3. **Endurance aerobic exercise** -**Plan**: Continue running/cycling/swimming for more than 30 minutes at 85% of the maximum heart rate (≈220-age). -**Note **: A certain physical fitness foundation is required, otherwise it is easy to collapse. #### 4. **Circular strength training** -**Example**: Choose 5 movements (such as push-ups, pull-ups, deadlifts, etc.), each group should be exhausted and cycle for 3-4 rounds. #### 5. **Superposition of mental fatigue** -Add high-concentration tasks (such as quick calculations and memory tests) after physical training to accelerate overall exhaustion through double exertion. --- ###**Risk warning** -**Rhabdomyolysis**: Excessive anaerobic exercise may cause muscle cells to rupture and release myoglobin to damage the kidneys. -**Hypoglycemia**: Training on an empty stomach may cause dizziness and cold sweats. It is recommended to supplement digestible carbohydrates in advance. -**Cardiovascular stress**: Blood pressure rises sharply during strenuous exercise, and there is a potential risk of arrhythmia. --- ###**Recovery recommendation** 1. **Cold compress/stretching**: relieves muscle inflammation. 2. **Supplementary nutrition**: Consume protein + carbohydrate (such as whey protein + banana) within 30 minutes after exercise. 3. **Passive recovery**: Avoid high-intensity exercise again within 24 hours. **Final reminder**: If the goal is to adjust sleep or mental state, you may need to combine psychological counseling instead of simple physical exertion. If you have special needs (such as military/sports testing), it is recommended to train under professional guidance.